Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Band pull-aparts
Band pass throughs
Strength
1A: RDL (4×10)
*build each set
1B: Barbell Bent-Over Row (4×6)
*build each set
Metcon
3,2,1 Row (AMRAP – Reps)
Rowing Intervals
3:00 max cal/3:00 rest
2:0 max cal/ 2:00 rest
1:00 max cal
Score total cals rowed
MAX EFFORT